CrossFit
WARM-UP
1:00 Alt Sampson Stretch
1:00 Push Up to Pike
Tabata (:20 on/ :10 off)
4 Sets of each Movement
Bike, Row, Ski
Max Air Squats
Single DB Deadlifts
Single DB Push Press
1 Set = 2:00
5 Sets
1:00 - 15/12 Cals on Bike
Rest :30
1:00 - Max Unbroken Wall Balls (20/14)(14/10)
Rest :30
1:00 - Max DB Up-Down Devil's Press (35/20)(20/15)
Rest :30
*Option to choose 20/15 Cals if you dare!
Finisher
3-4 Sets
1:00 Elbow Plank
into 30 Slow Mountain Climbers
(Keeping foot off the ground)
-Rest as Needed between sets-